It still amazes me that there are so many CrossFitters that can perform a kipping pull-up, but they can't do a strict pull-up. If you've never got your chin over the bar, but you finally accomplish a kipping pull-up, GOOD FOR YOU! It's a great accomplishment, and over the last five years I've been fortunate to see firsthand many of you nail it for for the first time. Usually, when people get one, multiple kipping pull-ups soon follow.
There are a bunch of pics just like this one all over the internet. (This poor girl... I use this picture every time I talk about kipping pull-ups...lol.)
In reality, what is a kipping pull-up? It is using the momentum of the swing to get yourself moving upward. When people knock kipping pull-ups and say you are just "flopping around the bar," it is actually a pretty accurate description.
Is the kipping pull-up a test of strength? That's a tough call. It definitely takes strength to perform the movement. Pit one person who isn't all that strong but has a very efficient kipping technique against someone who is very strong and not good at kipping, and you possibly have a scenario where the efficient kipper gets his chin over the bar a lot more.
Don't let achieving a kipping pull-up be your end goal when it comes to getting your chin over the bar. Start working on strict pull-ups and strict chin-ups. These are great measures of strength, and fantastic movements to increase overall upper body strength. Being stronger at strict pulls makes so many other movements easier. Kipping pull-ups, muscle-ups, knees to elbows, toes to bar, and rope climbs are just a few of the movements that benefit from strict pull-up training.
You've got your kip, now make a new goal: nail that strict pull-up! If you need training tips on how to achieve a strict pull-up, hit up one of your One World trainers.
I'm pretty sure these guys can do strict pull-ups ALL DAY LONG! This is legit "flopping around the bar".......
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On Saturday from 1 pm to 3 pm, One World will again open it's doors to anyone who wants to have their CrossFit Games Open Sectional workout #1 validated. No charge!
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MAKE-UP DAY 3/26/2011
Make-up a workout you missed in the last cycle....OR....Work on a skill....OR....REST!
Since the make-up day falls on a Saturday, the 9 am session will be Open Gym from 9 am until 12 pm. Come on in and play any time you want! I will be at the gym at about 9 am'ish, and other than a quick lunch break, I will pretty much be there from 9 am until 3 pm. The open gym on Saturday is a great time to come in and lift some weights!!!
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My max kipping pull-ups: 40-ish - Strict:...... 12! LOL! Lame!!! Great post and video!!! Strict strength can't hurt when performing efficient movements. Thanks for the coaching today!!!
Posted by: @sushi | March 26, 2011 at 16:58
I have always felt that if you can kip but you can't do strict pull ups...something is wrong with that picture. I think you need to do both since kipping can be faster in a WOD, especially Fran. But strict pull ups will make you strong enough to do kipping..I doubt it is the other way around. I used to do that Recon Ron pull up program which were strict dead hangs. That helped me get strong in pull ups.
Btw, Freddy, today's (Friday's) WOD was cool, except we talked about maybe the shuttle runs should be counted as well so that if you wanted to game it by not going very hard it was noticeable. Just a suggestion, maybe?
Posted by: Jor | March 25, 2011 at 21:14
I watched Maria and Brad do strict pullups on Monday. They would kick my sorry ass into next week! Maria and Brad are BAD-ASS!!! :)
Posted by: James | March 25, 2011 at 20:21
I did strict pull ups with Brad on Monday. He kicked my sorry ass into next week!!
Brad is BAD-ASS!!!
Posted by: Maria | March 25, 2011 at 20:13
I'm ok at strict pullups, but I can't figure out how to preserve my momentum to the second kipping pullup.
Posted by: Alex Bond | March 25, 2011 at 19:39
Spot of Freddy. If every week you are progressively doing squats, deadlift, and chin ups then you will make good progress. I tend to look at kipping/butterfly pull ups and muscle ups as more of conditioning work once you get to a certain level of strength.
Posted by: Stroud | March 25, 2011 at 19:09